breaking 5 again

this is a good point.

I have been using walking rests during my intervals for the most part.

When I did do the 12 by 400 with 90 seconds rest I jogged but typically I use 55 second to one minute rests during which I walk.

To the other poster:

I don't think that your post was indicative of being an @ss at all. You are correct, I did do the time trial by myself. I wish that I would have been able to race in June when there was the Canbridge classic mile races (I could not race that day due to several non running related reasons) and I think that with some good training I would have broken five on that date.

I currently live in southwestern ontario. Any good mile races, road or track, that anyone knows about here?

I like the idea of doing it purely as a solo time trial also I do agree that a race would put me over the hump. I think that I am going to try the 4 weeks of long intervals as suggested and also focus on hilly fartleks for my second speed workout.

4x800m with full recovery

ahh, the letsrun trolls come out finally.

I ran 4:48 when I was 19. 12 seconds is not barely breaking 5. The last time that I broke five was 4 years ago, running 4:58.9 in an all comers track meet.

And where did you see that I thought I peaked early? Yeah, most of my PRs are from a 6th month period when I was 19 but I have come close to them since and I love running. I am going to break five, this year, and then come here and shove it up your throat, sub 430 jackass.

After the above mentioned speed session I ran 11 easy on Wednesday. Yesterday I did 10 miles with 12 1 minute fartleks with 1 minute recoveries. The pace was somewhat varied, 10K pace to about 1 mile race pace. I know that at this point it is largely psychological but I felt very light on my feet, powerful, and quick during the workout.

Today I did a 10 mile easy run. I feel a bit tired and some of that is due to my two year old waking up in the middle of the night in addition to me lifting weights heavily twice this last week.

Tomorrow I am going to do 13 miles at chicopee ski resort in kitchener ontario. I am doing an overnight shift at work and the location is on my way home. I am going to do a 12 by one on one off fartlek during the run and then later in the run I am going to do some 30 second surges.

I will total 64 miles this week.

Thoughts?

I really think that I am going to break 5 soon.

Dropping below 5 with a two year-old would be an even greater accomplishment. Keep us posted.

Don't change stuff too fast and get hurt. Good luck.

I gave it another shot today.

5:03.16. Arrggg

I went 75, 76, 79 (!?!?!), then 73. The third lap did me in. I kind of lost focus on that lap.

more details about my training to come later in the day.

Yesterday I made another attempt:

It was windy as the reminants of Gustav passed through. The tempature was about 69 degrees. I decided to make another attempt.

I ran 3 miles to warm up. I actually felt a little sluggish during the warmup and noticed that I was about 3 minutes slower than I normally am on that warmup loop. I didn't think much of it and decided to go ahead with the attempt.

My first quarter was in 73. I felt very controlled and relaxed.

The second quarter was in 76. No panic at all, I just relaxed a little bit too much.

The third quarter was in 78. I was a bit worried at this point but I felt relaxed enough to make it.

I mustered a kick for the last quarter. I felt the lactic acid bear attack me with about 150 meters to go but I fought through it. 71 for the last quarter.

Final time;

4:58.37

I broke five.

It felt nice.

Way to pull it out on the last lap!

nicely done! congratulations. Third lap is always tough, but you came back strong. Great job

you broke 5 on my birthday, great job!

I really knew that it was a matter of time given some recent workouts.

Last week in my 8 by 400 then 5 by 200 meter workout I went the following in the 400s;

73,75,72,69,72,69,73,73,71..... They were all over the place but it gave me some confidence.

Also, after a 12 mile run with about 20 minutes of good fartlek in it I decided to do an all out 400... 67... Not all that fast but it made me think that sub five was far from out of reach.

I am going to run a 5 K in two weeks.. I think that I will do well.